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Question: How can I get back on track after over-indulging at Christmas?

Answer: It’s really not that hard to get in great shape and develop a six-pack. You don’t need a lot of time, just a bit of discipline, a dollop of commitment, some regular cardio work and a healthy diet.

Now that we have the festivities out of the way there's no excuse.

Did you over indulge over Christmas?Credit:
Sean Marc Lee/Getty

As we head at break-neck speed towards spring and all the great fashion that goes with it, there is still time to create that strong, sexy physique. And by getting in shape now, it’ll set you'll look and feel great for your summer holiday.

Better still, you don’t need to spend long hours sweating it out in the gym. Far from it in fact, because with our three-step guide it’s all about getting into a routine (at home if you want) and getting outside to for a bit of bracing fresh air.

Step 1: Strengthening exercises

Repeat the following exercises 5 times a week, starting with 15-minute sessions and working towards longer bursts as you get stronger. You can do these at home or anywhere with a little space but try and build them into your morning or evening routine. They don’t take long and the only equipment you need is an exercise mat.

The plank

Woman doing plank exerciseCredit:
Antonio Saba/Getty

Lie on your stomach and then raise your body up, keeping your toes and your forearms on the floor. Your upper arm should be vertical to your shoulder; try to keep your body as straight as possible. While in the raised position, tighten those stomach muscles and hold for 30 to 60 seconds. Repeat 3 to 5 times.

As you get stronger, you can raise one leg to make this exercise tougher. The plank tones up your core muscles which is good news when it comes to trying to achieve a toned, flat stomach.

The side plank

Woman practicing side plank poseCredit:
Alamy

For that six pack, you also need to work on your obliques, either side of your stomach and trunk. Lie on your side, with your legs outstretched on top of one another and with one forearm flat on the floor and with your upper arm vertical beneath your shoulder. Raise yourself up, keeping your body as straight as you can. Try and hold for 30 to 60 seconds and then repeat two more times before changing to the other side.

Top tip: Always hold your abs in but remember to keep breathing as you do it.

Basic Crunches

Lying flat on your back, raise your knees towards your body so that your feet are flat on the floor. Put your hands on your temples and raise your shoulders off the floor to crunch those stomach muscles. Start by repeating this 10 times, building up to more if you can.

Bicycle crunches

This is another great exercise for toning up and getting in shape. Lie on your back with your legs raised and knees bent. Put your hands behind your neck and then imagine you are pedalling a bicycle. As your left knee comes up, try and touch it with your right elbow and do the same with your left elbow, as your right knee raises. Repeat this 8 to 12 times.

Cardio work is still important for fat loss and you want to aim for 3-5 sessions a week of vigorous exercise. Depending on your current level of fitness, start with half an hour each session and work towards 45 mins and then an hour. Make sure you work your hardest on each exercise in your session to get the most out of your time.

Try a front crawl for about 10 minutesCredit:
Alamy

If you’re swimming, try a few lengths of front crawl for 10 minutes and then ease off with some gentle breaststroke.

If it’s running or cycling in a gym that you prefer, again try 10 minutes of intense exercise followed by 2 or 3 minutes of toning exercises such as press ups - engaging the core and working the chest and arms. Repeat this throughout your session adding in more toning exercises.

The Salamander is our go-to exercise of the year!

Walk like a Salamander on four arms

It’s exactly like a big salamander walking on all fours - using opposite arm and leg action (right arm and left leg) at the same time to move forwards. As you get better and stronger you can add in a low press with the arms as you travel forwards.

Top tip: Keep the core engaged, breath, bend the knee close to the body as you reach forwards with the opposite arm.

If you have a desk-bound job it’s a great idea to build in a Salamander break. But keep it static - just doing the action without the travel. No smoking breaks; just a smoking hot core by summer.

Step 3: Eat well but eat healthily

Eating healthily is of course a big part of getting into great shape. Make sure you eat plenty of lean protein such as chicken, turkey, pork, tofu, lentils, fish, nuts, seeds and eggs.

Include lots of vegetables in your diet such as kale, spinach and sweet potatoes, which are rich in anti-oxidants and vitamin A. Try to use healthy fats and oils such as coconut and olive oil for cooking and drizzling.

A healthy chicken saladCredit:
liv friis-larsen /Alamy

Avoid starchy, processed foods and sugar such as bread, pasta and cake etc which can leave you bloated and try to eliminate any sugary snacks and drinks.

Make healthy swaps with fresh water and a slice of fresh lemon - this will help create a healthy gut environment for more efficient digestion to help flush out the festive toxins.

Good multi vitamin and fish oils will definitely help with the nutrition balance and get you looking radiant and feeling amazing again.